Pan-Seared Mackerel with Warm Barley & Fennel Salad
A vibrant and satisfying dish featuring omega-3 rich mackerel on a bed of chewy pearl barley, earthy lentils, and sweet roasted fennel. A zesty lemon-dill vinaigrette brings all the heart-healthy elements together.
1044 kalori
$8 porsiyon başına
$40 dakika
2 porsiyon
heart-healthy, any cuisine
Malzemeler
- 2 mackerel fillets (approx. 150g each)
- 100g pearl barley
- 200g cooked puy or green lentils
- 1 large fennel bulb, trimmed and sliced
- 150g cherry tomatoes
- 45ml extra virgin olive oil, divided
- 1 lemon (juice and zest)
- 15g fresh dill, chopped
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C. Cook the pearl barley according to package directions, usually simmering in water for 25-30 minutes until tender. Drain and set aside.
- 2.While the barley cooks, toss the sliced fennel and cherry tomatoes with 15ml of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes until the fennel is tender and slightly caramelized.
- 3.To make the vinaigrette, whisk together the remaining 30ml of olive oil, the juice and zest of one lemon, minced garlic, and chopped dill in a small bowl. Season with salt and pepper.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes.
- 5.In a large bowl, combine the warm barley, roasted vegetables, and lentils. Pour over half of the vinaigrette and toss gently. Divide the salad between two plates, top with a mackerel fillet, and drizzle with remaining vinaigrette.
Besin Bilgileri
60g
fat
70g
carbs
22g
fiber
56g
protein
Bu tarifi neden seçmelisin
This recipe is exceptionally heart-healthy, packed with omega-3s from mackerel to reduce inflammation and high in soluble fiber from barley and lentils to help lower cholesterol. The monounsaturated fats in olive oil further support cardiovascular health.
Sıkça Sorulan Sorular
⭐ Yorumlar ve Değerlendirmeler
Benzer Tarifler
Heart healthy, any cuisine
Mediterranean Baked Mackerel with Warm Lentil & Spinach Salad
A deeply satisfying and heart-healthy dish, this recipe features omega-3 rich mackerel baked with herbs, served over a warm, fiber-packed salad of green lentils, spinach, and cherry tomatoes.